Recovery Strategies
Exercise Is Stress Imposed Upon the Body
Exercise is physical stress applied to the tissues and physiological systems of the body. The intensity, type and duration of the exercise determines whether a specific strategy could help accelerate the recovery process to prepare for the next workout. When an exercise session is completed, the body needs to replace the energy used by muscles, remove metabolic byproducts that could reduce force production, and repair any damage done to the structures of muscle fibers and connective tissues. When clients exercise at a low-to-moderate intensity, recovery strategies are generally not needed because they have not experienced a significant amount of physical stress. In fact, a low-intensity workout is one strategy that could help clients recover from the stresses imposed by a higher-intensity workout on a prior day.
Methods of Recovery and Their Application
Increasing ambient temperature to elevate tissue temperature: As tissue temperature elevates, heart rate will increase in order to help with thermoregulation; it’s this increase in heart rate that helps promote recovery.
Infrared sauna
Standard sauna
Hot tub
Steam room
Applying extremely cold temperatures: There are two prevailing theories about how cryotherapy promotes recovery. The first is that exposure to extremely cold temperatures causes blood to rush to the vital organs to keep them protected; as the cold is removed and the body returns to normal temperature, the blood will return to the extremities, bringing the necessary oxygen, nutrients and cells. The rapid application of cold causes the sympathetic nervous system to release epinephrine and cortisol, which increase circulation.
The second theory has to do with the fact that cold could help reduce inflammation caused by mechanical damage to the tissue structures. Inflammation increases pressure on the nerve endings that sense pain; when inflammation is lowered, explains Hausswirth and Mujika, so is the perception of pain.
Cryotherapy
Exposure to extremely cold temperatures (–110 to –140° C or –166 to –220° F) for 2 to 4 minutes; or exposure to an ice bath for 15 to 20 minutes
Applying pressure to muscle tissue to assist in circulation or reduce tightness:
Compression clothing applies a steady source of pressure to muscle tissue that could help increase circulation by promoting venous return of blood to the heart. Compression clothing can also elevate tissue temperature, which could help reduce the overall perception of soreness.
Percussion guns
Self–myofascial release with foam rollers or hand-held sticks
Massage therapy
Compression clothing
Performing body-weight exercises in multiple planes of motion: Moving in multiple directions elevates the heart rate while increasing tissue temperature. Functional and Movement Training—feature primarily low-intensity body-weight exercises that are ideally suited for mobility workouts to promote active recovery.
Body-weight exercises from the Functional Training and Movement Training phases of the ACE IFT Model
Exercises using a TRX® Suspension Trainer
Yoga
Walking
Aqua workout
No-cost Recovery Solutions
It is worth noting that the most effective method of recovery doesn’t require any additional investment from the client, as it is based on a mindful approach to how exercise programs are designed and implemented. The recovery phase is when clients experience the actual physiological changes to their bodies, which explains why so many tools have been developed to promote this process. However, other than the costs associated with paying for personal-training sessions or group workout fees, the recovery method that could produce the greatest benefit is simply getting an appropriate amount of rest either by alternating the intensity of exercise or getting more sleep. Rest is one of the most effective recovery methods and one that can be achieved by either periodizing the intensity of workouts or by going to bed earlier every evening.
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